October 20, 2025 : A recent scientific study has revealed that a simple change in cooking technique can reduce harmful ageing compounds in food by up to 50%, potentially promoting better health and slowing down visible signs of ageing. The findings have sparked global interest as researchers suggest that modifying how we cook — rather than what we eat — could have major long-term benefits for the body.
What the Study Found
The research, conducted by scientists from the University of Copenhagen and published in the Nature Food journal, focused on Advanced Glycation End Products (AGEs) — harmful compounds formed when proteins or fats combine with sugar during high-temperature cooking methods like frying, grilling, or roasting. These AGEs are linked to inflammation, skin ageing, and chronic diseases such as diabetes and cardiovascular disorders.
The study compared traditional dry-heat cooking techniques (frying, baking, and grilling) with moist-heat methods (steaming, boiling, and stewing). Researchers found that foods cooked with moist heat — especially when paired with acidic ingredients like lemon juice or vinegar — produced up to 50% fewer
The Science Behind It
AGEs form during a chemical process known as the Maillard reaction, responsible for browning and enhancing the flavor of foods such as grilled meats, toast, or baked goods. However, while this process makes food tastier, it also produces oxidative stress in the body when consumed in excess, contributing to premature ageing and tissue damage.
The researchers discovered that moisture and acidity slow down this reaction. For example:
- Steaming vegetables or fish retains nutrients while reducing AGE formation.
- Marinating meat with lemon juice or vinegar before cooking significantly cuts AGE levels.
- Boiling or poaching foods instead of frying can reduce exposure to harmful compounds without sacrificing nutrition.
Health Implications
High AGE levels have been shown to damage collagen and elastin — key proteins that maintain skin’s firmness and elasticity. Over time, this can lead to wrinkles, dullness, and loss of skin tone. Internally, AGEs contribute to inflammation, insulin resistance, and oxidative stress, which accelerate the ageing process at the cellular level.
Dr. Sofie Andersen, one of the study’s lead researchers, said,
“We found that something as simple as changing your cooking method can have a measurable impact on how your body manages ageing and inflammation. This doesn’t mean giving up grilled food altogether, but balancing it with gentler cooking methods could help preserve long-term health.”
Practical Tips for Healthier Cooking
Nutritionists and dietitians recommend adopting these small but effective habits:
- Opt for Steaming or Boiling: Ideal for vegetables, rice, and lean proteins.
- Marinate Before Cooking: Use acidic ingredients like lemon, yogurt, or vinegar to reduce AGE formation.
- Avoid Over-Browning: While the crispy texture may be tempting, dark charring is a sign of high AGE levels.
- Use Lower Temperatures: Slow cooking or stewing at moderate heat can retain nutrients and flavor.
- Stay Hydrated and Eat Antioxidant-Rich Foods: Such as berries, green tea, and leafy greens — they help counteract oxidative damage.
Experts Weigh In
Dr. Ananya Sharma, a clinical nutritionist from Apollo Hospitals, India, said that the study adds valuable evidence to what nutrition science has long suspected.
“Indians often overcook or deep-fry food, especially during festivals or celebrations. Shifting to gentler methods like steaming or sautéing can support not just weight management but also anti-ageing goals.”
Meanwhile, culinary experts suggest that with the right seasoning, herbs, and cooking techniques, healthy food doesn’t have to be bland. Combining modern research with traditional cooking wisdom — such as the Indian use of turmeric, ginger, and curd — can enhance flavor while boosting health benefits.
The Bigger Picture
The study’s implications go beyond cosmetic benefits. Lowering AGE intake may improve insulin sensitivity, kidney function, and overall metabolic health. The researchers plan to expand their studies to include larger population groups and different cuisines worldwide.
So, the next time you prepare a meal, remember that how you cook could be just as important as what you cook. Choosing gentle, moisture-based cooking may be one of the simplest anti-ageing strategies available — right in your kitchen.
Summary
A new study shows that moist cooking methods like steaming or boiling can reduce harmful ageing compounds (AGEs) by up to 50%, promoting better skin and long-term health.